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Monday, December 31, 2007

Getting Started on the South Beach Diet

Since I've been writing this blog, I've been shocked at how many people have written to me for diet advice. I guess I shouldn't be so surprised, because I tried unsuccessfully for years to lose weight before I discovered the South Beach Diet in July of 2004, determined to get thin again after I hit my all time high weight that summer. Some of those people who write to me are fellow food bloggers, and for a while I've been promising to write a post like this with my own tips for getting started on eating the low-glycemic way.

I'm not a diet expert, just someone passionate about cooking who's found a way of eating that lets me enjoy food and still maintain my weight. I also want to make it clear that South Beach is not a one-time fix. If I overindulge (like I have done this holiday season!) I'll gain a few pounds and I do have to go back to phase one now and again for a diet tune-up. But in general I've found this way of eating to be easier to stick to than other diets I've tried, and when I'm eating the low glycemic way I feel great, have tons of energy, and don't crave a lot of sugary or starchy foods.

I've written previously about how this diet changed my life and explained why I love the South Beach Diet. Last year at New Year's time I shared Ten Reasons I Love the South Beach Diet. If you don't know much about the low-glycemic South Beach Diet way of eating, you might like reading those posts to see if it sounds like something that would work for you. But if you've checked out a few diets and decided South Beach is worth giving a try, click the link to continue reading for some tips on getting started, based on the things that worked for me.

1. Start By Reading the Book

Boring as it may sound, I highly recommend you start by getting a copy of The South Beach Diet book and reading it from cover to cover. The book has been around so long you might be able to find it in a used book store, or you can follow the link above and get a used copy at Amazon.com. When you read the book you'll learn why the diet works, and how choosing the right foods will help you to be less hungry and eliminate cravings for the wrong kind of carbs. Every once in a while I read certain parts again, just to remind myself! (I also recommend the newer book, The South Beach Diet Supercharged, which has a much more extensive list of food that are allowed.)

2. Learn About the Glycemic Index

South Beach is based on the glycemic index, which is a way of measuring how quickly and how high certain foods raise your blood sugar level. There's a lot of information online about the glycemic index, but I recently found a discussion of the glycemic index on the site The World's Healthiest Foods which was one of the most informative things I've seen. Learning about the glycemic index will help you choose foods that make you feel good, besides helping you lose weight.

3. Get Rid of Foods You No Longer Want to Eat

When I started the South Beach Diet, I completely cleaned out my cupboards and got rid of foods I knew I was no longer going to eat. Yes, I was committed to success! Removing those foods and replacing them with healthier alternatives really helped me make the mental shift to eating this way. (Give the food away to your local food bank and you'll be able to handle the guilt about not wasting perfectly good food.) I found that the pantry was the main place where I had to purge, since my fridge and freezer contained mostly healthful vegetables and meats, but if you have ice cream or other sweets in the freezer, you'll have to toss them too.

4. Stock Up on Low-Glycemic Foods

After I got rid of the things I was no longer going to eat, I replaced them with healthier alternatives for my new way of eating. It would be impossible for me to give a list that would work for everyone, but if you look in my cupboards now you will see things like whole wheat flour, brown rice, Uncle Ben's Converted Rice, Dreamfield's Pasta, Agave Nectar, almond meal, and arrowroot starch. For more ideas, I have a page on the blog where I talk about ingredients and I also feature low-glycemic products as Kalyn's Kitchen Picks.

5. Decide How You Will Track Your Weight
As soon as I started the diet, I bought a digital scale and put it in a prominent spot in my kitchen. On the counter I put a week-at-a-glance calendar. Each morning I weighed myself as soon as I got up and wrote it on that calendar. I know many experts say you shouldn't weight yourself every day, but it worked for me. I still have that same scale and a calendar in the same spot, although now I sometimes go days without remembering to weigh!

6. Take Measurements When You First Start
This is something I really wish I had done from the start, because after a few months of dieting I realized sometimes I wasn't losing that much weight, but my clothes were getting looser. I did take measurements a few times that first year, but I wish I had a way of knowing exactly how many inches I lost, especially on my waist, which is where the South Beach Diet really works miracles.

7. Plan How to Fit Exercise Into Your Life
If anyone tells you that you'll be able to maintain your perfect weight and optimum health without exercising, don't believe them! The truth is that diet and exercise are meant to go together for good health and weight control. You don't need to turn into a gym rat, but you will look and feel better if you manage to exercise fairly vigorously 3-4 times a week. I think lots of types of exercise are good; the important thing is finding something you'll stick with. I'm a fan of walking for exercise, (and always have good intentions of doing yoga and pilates more frequently!)

8. Schedule in Food Prep Time on the Weekend
When I started eating the South Beach Diet way, I used to spend hours on the weekend cooking things and freezing them. That way I always had plenty of options to take for lunch to school or eat when I got home late and didn't have time to cook. Now I don't cook ahead quite as much, but I still spend at least an hour every weekend washing lettuce, cutting up veggies, and prepping other foods to cook during the week. That's my way of making sure I have food ready to keep me on track. (I've never been so organized that I actually planned my meals for the week in advance, but that could be a great diet strategy if you're that kind of person.)

9. Plan Snacks to Take With You When You're Away From Home
One of the things I started doing early on in my South Beach Diet routine was planning snacks to take with me when I was away from home. On Monday I'd take a bag of snacks to work, and if I was going to be out and about I'd take snacks in the car. Snacks were something that helped prevent me from feeling deprived, and South Beach actually encourages eating a snack between meals for the first two phases of the diet. I wrote a post about My Top Ten Favorite South Beach Diet snacks if you'd like some ideas.

10. Check with Your Doctor if You Have a Lot of Weight to Lose
I actually didn't tell my doctor when I started the South Beach Diet, but if you need to lose a significant amount of weight, I highly recommend that you do check with your doctor when you start. Just for the record, when I started on South Beach I was on medication for cholesterol and blood pressure both, and now I don't need medication for either. My own doctor is a South Beach Diet fan, especially after seeing those results and how I've been able to maintain the weight loss, with a few tune-ups along the way! Occasionally I'll get e-mails from other patients of his saying he has recommended my blog to them to help them stick to the diet.

Whew. I think it's been more than six months since I promised a fellow food blogger I would write this post. I hope it will be helpful to anyone who's considering the diet. As I mentioned, I'll be doing phase one myself for the next few weeks, although maybe not phase one for the whole month, like I did last January! You can always find plenty of phase one ideas in the recipe archives on the left, where every recipe indicates which phase of the diet it would be suitable for.

If anyone is reading this who's also a committed South Beach Dieter, I'd love to hear about your success in the comments.

Posts may include links to my affiliate account at Amazon.com, and this blog earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!

74 comments:

About 4 years ago I went on the South Beach (modified) eating plan. I lost 25 pounds and it really was easy after the first week or so. I had never been able to lose weight before this. I had a hard time giving up fruit. So, I didn't give it all up. I ate blueberries and fresh peaches and nectarines. Anyway, even though you are allowed certain carbs after the first phase, I really didn't want them. The glycemic index chart must become your bible. I have overdosed on sugar this holiday so am going back on the plan full time on the 2nd of January. I don't feel as well as usual and am looking forward to regaining my feeling of vitality and energy. Thanks for your blog and all the encouragement.

I started South Beach last January 1. I have lost 43 pounds, maintained for 3 months and decided to try for another 5 pounds. I have found it to be the easiest way to eat and nutritionally sound in that you aren't ignoring entire food groups (once you get past phase 1). Coming across your blog early on the diet helped me tremendously since I love to cook and gave me inspiration.

I used the zone about 3 years ago to lose about 15 lbs. That I've really kept off until this year (2007). In Nov, I started phase 1 of south beach 2 weeks before thanksgiving and lost 8 lbs easily. Starting today I'm back to phase 1 as a dr. recommendation due to some health issues. I find that day 3 is hardest. I really get a sugar crash that day usually.

I started South Beach on Dec. 1 (yes, right before the holidays), and lose 8.5 lbs the first two weeks. Since then, the holidays hit, but I've maintained my initial weight loss, which is great. I have over 100 pounds to lose, and I think that I've finally found a way of eating and some tools (like your site for delicious recipes) that will help me attain all of my goals.

Great post Kalyn! I am going to give the link to some of my clients who were thinking about doing the South Beach Diet. That will reinforce my good word!!Happy New Year! Looking forward to more luscious recipes from you!

hmm...I'm a bit skeptical about South Beach, or for any diet plan for that matter...it's more your will that helps you lose weight..but I've been researching Nutrisystem for a few days now, and seems like its a better option than South Beach...any thoughts??

Mansi, I don't really know anything about Nutri-system, but I don't see how a program where you pay for pre-made food can be more healthy than one where you cook in your own kitchen. I think if you read about the glycemic index you'll see that the science behind South Beach is sound. And obviously I'm sold on it, so I can't give an objective opinion about comparing it to other diets. And no, it's not just your will. When you eat the right foods, your cravings for the wrong foods go away. I've experience that myself.

However, even though I'm completely sold on South Beach, nothing is as personal of a decision as deciding what to eat, and I think everyone who wants to lose weight needs to choose a diet based on their own personal food choices and life situation.

Thanks so much for this post Kalyn. It's the right information at the right time. I'm finally going to try to stick with Phase one and get these extra pounds off that have been creeping up on me this past year.Happy New Year to you my friend.

Kalyn, thank you for mentioning exercise! So many people seem to be looking for a magic diet and don't want to exercise, and then complain that a diet doesn't work!We (over at One Weigh or Another) have just started another one of our exercise challenges, and it's a great motivation.Having lost nearly 50 pounds so far on south beach I'm feelibg good (but still have at least another 50 to go), however I know that I've got the hang of the diet, and the exercies bug, and I know I will make it to goal. I guess what I'm trying to say is congratulations for setting such a great example and being a motivator, and thanks for all the fantastic recipes you provide us with!

Kalyn - I think I'm going to do this. My partner has had success in the past with it and I'm pretty desperate to get healthier, and we talked this weekend about starting it together so we could support each other. She thinks I can do it, though I have my doubts. I may get my mom on board, too. I will probably modify it a bit, I need to eat more fiber than I could possibly eat during Phase 1 if done traditionally... because of meds I'm on. But I am really committed to losing weight this year so I think I'm gonna give it a shot. Thanks for the inspiration. I've shown my partner your site after raving about it for a while, I think she'll probably try out a bunch of your recipes (since I know she likes trying out mine)..

Last spring 2 co-workers announced their plan to start 'South Beach.' I was snide about it but they politely told me that I was confusing this diet with Atkins. I read the book and decided to give it a shot. My co-workers quit quickly, but I felt so good that I have stayed with it, aimed for 20 - 25 lb weight loss, putting me in a normal weight range for my height, but have easily continued and am down almost 40 lbs. I love to walk so I have just increased that when possible and have added some Pilates type excercises due to degeneration in my spine (I am 46 and hope to use this spine a long while!)I was lucky to find this website early in the diet as I love to cook (and eat!) and have appreciated the ideas and enthusiasm here. My 16 year old is struggling with her weight and would like help with dieting. Maybe this is for her, maybe not, but I am back online to get re-focused and try to help her with meal and snack planning. Thank you so much for your help!

Kaylyn, I have JUST STARTED South Beach (week 1). After having 3 children, I realized that my life has spun out of control and I don't recognize the person in the mirror. I read the book and have committed to this way of eating. Thank you SO MUCH for your web site...your positive, fun attitude encourages me and gives me hope that I can finally do this. I love your recipes and your "tips". I will visit your website everyday!! -Lisa J.

Help, anyone! For advice, I needed to lose 110 pounds and am on phase 2 of the program. I have lost about 17 pounds in 6 weeks. But the last week I have lost nothing. Any ideas to get over the plateau? I am feeling a little defeated right now and am trying very hard not to binge on bad stuff.

After searching for support for South Beach Diet, I came across Kalyn's Kitchen and hey simply stopped searching anymore. Ok might be too early to show-off but today was my first day of a phase 1, and it ended well. I've read the book but since I live in Asia and not in the West so there is great difference between the available foods, type of cooking, the staple food etc. So I am having a bit of difficutly in managing my menus. I'm trying my best to make a meal plan that fits my lifestyle and easy to find ingredients. There are however are few things that keep me confused. Are lentils, kidney beans, chickpeas allowed on phase 1? Are tomatoes and onions unlimited in phase 1? I hope to be sticking with South Beach Diet especially since after I found this blog, I think I will. I have about 70 pounds to lose.

Centrino, all types of dried beans are allowed on phase one, but personally I eat them sparing when I'm doing phase one. There is no limit on tomatoes or onions. Good luck with South Beach. I promise you, it will work if you stick to it.

if I'm 21, 5'4" and around 130, do you think Phase I will work as well for me as it has for you all? I'd like to lose 8 - 10 pounds, but I've heard it differs how much/quickly you lose depending on other factors. I exercise everyday and I'm a vegetarian so I would hope these could be to my benefit?

My co-worker and I decided to take on the South Beach Diet Challenge. We are on day 3 of Phase 1 and we are so misserable. We are so tired of salads for lunch. We end up going through the day hungry. Do you have any suggestions to share for lunch ideas that are quick and easy. Any advice would be greatly appreciated considering we are on the brink of quitting the diet.

Dear Mel,I don't have time to give individual suggestions but this blog has over 1,000 recipes. I suggest you look through the recipe archives (left hand side, top) and find some recipes that look good to you. There are endless varieties of soups, stews, and interesting salads that are suitable for phase one.

I've lost about 60 pounds on South Beach, and have kept it off for about 2 years. I've tried every diet under the sun, and South Beach is the only one that has worked for me long term. It is pretty flexible, and I've found it easy to follow while traveling, eating out at restaurants and other real world situations. I love all Kalyn's recipes that I've tried so far, and check in often for inspiration. One recipe that I've been using alot lately is the one for roasted green beans. It is so good, and I used to think that I hated green beans! Kalyn I can't thank you enough for your wonderful blog.Teri

Wonderful Recipes! I have a quick question. Do you think this diet will work for the weight gain asssociated with menopause? It seems as though an alien force has taken over my body and the diets I have used in the past to maintain my weight no longer seem to work. I need to lose about 15 pounds... Just wondered what experiences women over 50 have had with South Beach. Thanks in advance for any input or advice!B

Anonymous, I'm 60, was 55 when I started the diet and I lost 42 pounds. Most of my life I was thin, but after 40 I started to gain a few pounds every year. This is the only diet I was ever able to stick with; worked amazingly well for me. Now I do go up and down a little depending on how well I'm following the plan (I'm human) but most of the time I am within 5 pounds of my original weight loss.

I'm on day 5 of the South Beach diet, and wanted to ask for some advice or input about sugar. After a rough first few days, giving up bread, cookies and those kinds of foods has not been difficult. I made it through Memorial Day without cheating, and resisted sweets, breads, chips, you name it. The one thing I can't seem to give up is my sugar in my ice tea. I cannot use sugar substitutes, as I suffer from GI issues that are exacerbated by these.

My question is, if I am only having one teaspoon of sugar in my tea, how badly will that sabotage my efforts?

Cindy, I don't really know what will happen if you consume a small amount of sugar. I'd guess it would just slow your weight loss a little, but that's only a guess. Might depend on how much tea you drink. Try it and see what happens.

I've been doing SB for 3 months now, and am down 30 lbs. Like others have said, SBD so far seems to be something I'll be able to stick with long term, unlike other "diets" I've tried in the past. I don't think of SB as a diet - it's a lifestyle change, such that I don't think in terms of going "off" it once I've reached goal. I found your site from a reference at PastaQueen's HalfofMe blog, and am looking forward to trying some recipes!

Hi Kalyn,My husband and I went on the SBD 4 years ago and we both lost weight and kept it off for a long while. The pounds started to creep back on, however, and we decided this year to go back on it, starting with Phase 1. 4 years ago I thought we would never get through the first 2 weeks! I got so tired of eggs every morning, and rifling through the SBD cookbooks to find something different that we would both enjoy for lunches and dinners. It was a struggle. When we finally reached phases 2 and 3, it was such a relief. This time around, I have your website and your wonderful recipes and I am happy to say that we have been on phase 1 for 4 weeks! It has been easy. After the first two weeks, we hadn't lost as much weight as the first time we were on the diet, so we decided to stay on phase 1 until we lost at least 10 pounds. After that goal was reached, we didn't feel the need to jump right into the next phase since we were enjoying the meals (and I still had recipes that I wanted to try) . Next week we will begin phase 2, but I just wanted to thank you for your website. It has been such a help!

Hi Kalyn! I've been visiting your blog for several weeks and am going to take the jump. I've tried SBD before with good success and your blog has so many helpful tips and recipes I know I can do it this time! Thanks for your commitment to the blog and congratulations on your success!

Ok i first want to say i lurve lurve lurve your website!I am trying to start on SB diet but i was wondering did you do it strictly? I was wondering because the idea of skipping my daily apple and steele cut oatmeal is daunting to say the least. I can quit the chocolate and white stuff....i know i can i know i can.lol.i am just wondering how bad the apple and oatmeal will kill me?

Anonymous, yes I did do it fairly strictly, especially in the beginning. You can have oatmeal in phase two, but not "instant" oatmeal. It's up to you, but I'd recommend skipping it for the first 2 weeks.

I don't mind answering question here and there, but I'm not able to answer long lists of questions about whether you can or can't eat certain foods. I recommend everyone buy the book when they first start the diet so they have that information.

I just wanted to thank you for writing such a great blog filled with fabulous recipes. The SBD works great for me and helps keep weight down and cravings in check... but I was getting so bored with the original book's recipes. Your recipes are so good I've recommended them to many friends who like to cook regardless if they are doing SBD or not. So, thank you for letting me enjoy cooking and staying on the SBD! I visit your site each week to plan my meals for the week ... and love making new discoveries each time.

I have printed out at least 30 of your recipes for Phase 1 and have shared your blog with several friends already. I just started Phase 1 with a colleague yesterday and have been having so much fun making delicious salads and frittatas that the fridge at work is almost too full. And I usually HATE eggs so the fact that you have gotten me inspired to cook them is huge. I am a lifelong vegetarian so can't do most diets out there and have found your blog, especially with its amazing index to be exactly what I was looking for. I also live in Asia so can't get a lot of ingredients in recipes I want to try but most of your recipes are so clean and simple (and based on fresh veggies) that I can actually make them. Am loving everything so far and I love how laid back you are on the recipes. Can't thank you enough for what you do!

I've been on SBD for two weeks today and have lost more than 8 pounds and 3 inches off my waist so far. I just wanted to thank you for your blog - I love the fantastic pictures that you take of every recipe. In addition, trying new recipes is keeping me on the wagon. I don't think I would have been able to do it so far without your blog because I find so many cookbooks kind of uninspired and I seem to quit when I get frustrated on diets.

Kalyn,My husband and I have been doing the South Beach diet for almost two months now with wonderful success. I found your website before starting, and I get all my recipes from you.I have began cooking in a whole new way, and we love the new flavors andvariety. My husband has completely lost his belly fat, and looks great. I didn't have much to lose, and am very happy with the results. We have 4 friends who are now starting South Beach after seeing my husband's success. I have forwarded all of them your website. Thank you for all your work testing recipes for us to enjoy. Your work is very importantfor the health of others.

I started SBD almost six weeks ago. I am very overweigth and not very healthy so I love reading the success stories and especially the tips. So far, I've lost about 15lbs. One of my focuses have been trying to eliminate or at least limit the amount of processed food I eat and serve to my family. I think the SBD seems to be the best way to eat for life. Thanks for your blog.... I'm just starting to read it and follow some of your recipes. I hope to have great success.

Hi Kalyn, I think your blog is amazing.Thanks so much for it. I started South Beach Diet in March earlier this year and was satisfied with the loss of weight (lost about 12 pounds from my intended 13 pounds loss), but then Summer vacation came and I think I've regained back the weight I lost so I started Phase 1 again on Wednesday last week. I have been a bit derailed in the past 5 days, with 5 grapes and a glass of red wine yesterday. It is a little harder to stick to it somehow, but I think reading this particular post had been really motivating. If I need to extend a few more days on Phase 1 then so be it. Thanks so much for your constant positivity!

So glad this was helpful for you. I've gone back to phase one many times when I gained a few pounds, and getting started again is the hardest part! After a few days on phase one you feel so good you don't even miss those foods that aren't allowed.

Thanks so much for doing this blog Kalyn! Blogs are a ton of work but your site has been such a blessing to me. I went on the SBD about 6 years ago and lost a lot of weight- but I was doing just phase 1 for about two months. Needless to say, I gained it back after getting SBD-burnout. I'm back on it now and I'm about to start phase 2 next week (the right way!). I'm nervous about starting phase 2 because the book doesn't really explain how to start it out. Do you have any recommended articles online or other books that better explain how to start phase 2? I'm getting married this year so I'm doing this for the long-haul and no quick fixes!

Kaycee, I'm so glad the blog has been helpful to you. The newest book (The South Beach Diet Supercharged) has some good information about making the transition to phase 2, starting on page 248. I can't reproduce it here (it's copyrighted) but I highly recommend that book, not only for this info but also for the greatly expanded lists of foods for each phase.

When you were first doing the SBD did you have a few lunches and breakfasts that you used over and over again? When I'm in the I need to lose mode I find it easier to limit the variety. Was that true for you? If so, what did you find were your most "tried and true" phase 1 dishes?

It was over 7 years ago that I first started the diet, and I've made so many recipes since then that I can't really remember what things I used to eat. I do know that I ate Taco Salad a lot for a lunch to take to school, and egg muffins for breakfast. Other than that I can't really remember. My favorites might not be your favorites anyway. I'd just try recipes and save the printed recipe for the ones you like most; pretty soon you'd have your own "cookbook" of favorites!

Hello, I was just looking for recipes for phase 1 of the South Beach Diet and came across your site. My doctor just put me on South Beach and I'm on day 4 of phase 1. It's a little rough. I didn't eat lots of bread, but you know how it goes, you always want what you can't have. thanks for the great tips. I'm looking forward to a healthier me in the future.

I gained 10 solid lbs after a miscarriage that I had at 18 wks. What depressed me most was that I gained this weight and lost a baby. I decided to go on the south beach diet and it helped me loose all 10lbs I gained while pregnant. I feel better now and ready to try for another baby if hubby wants to. thank God for south beach diet. This approach to loosing weight is actually enjoyable.

Kalyn, I so appreciate this post. I've tried to tell my friends and family about this diet, and the majority just don't want to hear about it, and yet they complain about their weight. I agree with you that I actually feel better! I've been on this for 2 1/2 years. It is not a fad, it has become a way of life. I'm back to Phase One after the holidays, not because I lost weight, but because I promised myself I'd reach a goal that I set at the beginning. I do not feel deprived on this diet. Instead of focusing on what I can't eat, I focus on the wide variety of what I can eat. I'm a veggie lover. The odd thing I'm craving the most right now is grapefruit. We've got a tree in the backyard loaded with those puppies. I just have to remember that in two weeks I can have some.

One thing I really like about this diet is that I have a tendency to shove processed foods out of the way and eat whole foods. No more Hamburger Helper. While the SB style of cooking might take more time, I've learned to make the crock pot my friend, so that I can come home from work and not have to deal at the end of the day.

The hard part of this diet is that not everyone in the household is partaking. There is no way I can ditch "bad" things out of my cupboard. When I feel tempted by the evil stuff, I just remind myself that I'll be in a size 10 jeans if I just focus on the yummy stuff I can eat.

Hi Kalyn ~ I'm late to the party but I have to say I was SO excited to find your blog/website. My Dear Husband and I are just now starting the South Beach Diet. I've bought and read the book, and I think we're ready to go. I have looked through many of your recipes just to have an idea how to get started and it has been very helpful. I love to cook so if I think I come up with something "new", I'll post it for you to look at. Thank you again for being around and I'll keep you updated on our progress.~Rebecca in Texas

Kalyn- Your blog has been the spark and a staple to many of the recipes I am making for my roommate who recently started the south beach diet. I've done it before, with initial success, but found it hard to maintain because I became bored with recipes. But your recipes have really made me rethink how to cook healthy and still satisfy the foodie in me.Thanks- Leena

I absolutely love south beach. i started in January 2008 as my New Years resolution. i lost 70 lbs. currently i'm back on phase 1 as i gained a few extra lbs this year and my jeans are a lil tight. i highly recommend this lifestyle and love your recipes. Thank you Kalyn

Thanks for joining the conversation! I love hearing from readers and even though I can't always reply to every comment, I will always answer specific questions on a recipe as soon as possible. Sometimes I'm answering by iPhone, so my replies may be short!

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